Cozy & Nutritious Soups For Fall

Fall is quickly approaching, and that means soup season is upon us! There is almost nothing cozier than cuddling up on the couch with a hot bowl of your favorite soup when the air outside is nice and crisp. Keep reading to grab the recipe for these cozy & nutritious soups for Fall!

Cozy & Nutritious Soups For Fall
Photo by Heather Ford on Unsplash

Skip that canned soup from the grocery store that’s overloaded with sodium. Trust me, you’ll have a blast whipping up these soups in your own kitchen at home! Plus, you’ll have more control over the sodium, protein, fat, and carb content.

Soup can be GREAT for your weight loss goals because it can be filling, balanced, and low-calorie. Some soups can be really heavy and high-fat, so you want to avoid very creamy soups with cheese, cream, butter, and bacon. Opt for clearer broth-based soups with lots of veggies and lean protein, like the recipes below.

These 3 soup recipes also use convenient canned beans and frozen veggies! Just make sure to get the low sodium canned beans to help limit your sodium intake. Then, you just throw all your ingredients into a large pot to cook! Even better, you’ll have plenty of soup leftover to eat throughout the week. They are great for easy meal-prep! So, keep scrolling to check out these lower calorie, lower fat, and DELICIOUS soup recipes below!

Low Sodium & Ground Turkey Taco Soup

Ingredients:

  • 1-1.5 lbs ground turkey
  • 2 cans black beans, kidney beans, & pinto beans, low sodium
  • 2 cans corn
  • 2 cans rotel
  • 2 packages taco seasoning
  • 2 packages dry ranch dressing mix

Directions:

  1. Wash hands with soap and warm water for 20 seconds
  2. Cook ground turkey in large skillet
  3. Drain ground turkey and add to a crock pot
  4. Wash utensils that touched raw meat
  5. Wash hands with soap and warm water for 20 sec
  6. Add all other ingredients to the crock pot and stir to combine
  7. Bring to a boil then reduce heat
  8. Cover and cook on low for 8 hours
  9. Make sure soup reaches an internal temperature of 165 degrees F
  10. Eat and enjoy! Then promptly store leftovers in the refrigerator

Nutritious Veggie Soup

Ingredients:

  • 28 oz bag frozen veggies
  • 32 oz veggie broth, low sodium
  • 28 oz can diced tomatoes in sauce
  • Salt & pepper to taste
  • ½ tsp onion powder, garlic powder, paprika, oregano, & parsley
  • 1 lb ground turkey, for extra protein, optional

Directions:

  1. Wash hands with soap and warm water for 20 seconds
  2. Cook ground turkey in large skillet (skip steps 2-5 for a vegetarian soup)
  3. Drain ground turkey and add to a crock pot
  4. Wash utensils that touched raw meat
  5. Wash hands with soap and warm water for 20 sec
  6. Add all other ingredients to the crock pot and stir to combine
  7. Bring to a boil then reduce heat
  8. Cover and cook on low for 8 hours
  9. Make sure soup reaches an internal temperature of 165 degrees F
  10. Eat and enjoy! Then promptly store leftovers in the refrigerator

Chicken Noodle Soup

Ingredients:

  • 2 tbsp Olive Oil
  • 2 large carrots, peeled & diced
  • 2 stalks celery, diced
  • 1 medium onion, peeled & diced
  • 2 garlic cloves, minced
  • 64 oz chicken broth, low sodium
  • 2 bay leaves
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • 1 tsp pepper
  • 12 oz whole wheat wide egg noodles
  • 2 cups cooked chicken, shredded
  • 3 tbsp fresh parsley leaves, chopped
  • Salt to taste
  • 1 tbsp lemon juice, optional

Directions:

  1. Wash hands with soap and warm water for 20 seconds
  2. Bake chicken in the oven at 420 degrees F for 25-30 minutes or until the thickest part of the chicken reaches an internal temperature of 165 degrees F using a food thermometer
  3. Wash hands with soap and water after handling chicken
  4. While chicken is cooking, heat Olive Oil over medium-high heat in a large dutch oven
  5. Add carrots, celery, & onion to the dutch oven and saute 7 minutes or until soft, stirring occasionally
  6. Add garlic and saute for another 1-2 minutes
  7. Add chicken broth, bay leaves, thyme, oregano, & pepper and bring to a boil
  8. Allow mixture to boil gently for about 5 minutes or until veggies are fork-tender
  9. Add egg noodles and boil for 10 minutes or until noodles are soft
  10. Shred the cooked chicken
  11. Add chicken, parsley, & optional lemon juice to dutch oven and boil for 1-2 minutes
  12. Add more chicken broth if needed
  13. Taste soup and salt to taste
  14. Remove bay leaves
  15. Eat and enjoy! Then promptly store leftovers in the refrigerator

Make extra large batches of these cozy & nutritious soups for Fall to store in your freezer; then, all you have to do is just thaw, reheat, and enjoy! Happy Fall, yall!

Want a healthy, easy turkey chili recipe? Click here for that!

About Laura
Laura Gaston, RD

Welcome to my website! I’m Laura Gaston, a registered and licensed dietitian. 

First of all, I’m honored you’re spending your valuable time reading my posts or looking into my services. The mission of Busy Gal Nutrition is to make sustainable nutrition for weight loss and general health accessible to the girl on the go. Nutrition doesn’t have to be time-consuming or restrictive, but it does have to be science-backed. I also think it helps if it’s a little fun, too. 

I provide nutrition coaching that includes all of that tailored to your schedule and needs. This is YOUR lifestyle, after all! Continue reading…

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